This creamy yet light vegan salad is full of bright, herby goodness. It’s a similar vibe to whipping up a bowl of chicken salad or tuna salad, but with the added bonus that it’s totally vegetarian friendly and full of heart healthy fiber. Required fields are marked *. This simple mashed Chickpea Salad Sandwich is an easy healthy lunch. https://www.thekitchn.com/smashed-chickpea-salad-sandwiches-22971270 It’s so crazy versatile too so it can be prepped a million and one ways! Mashed Chickpea Tabouleh Salad Ready in about 10 minutes, this vegan mashed chickpea tabouleh salad makes the perfect quick and easy meal. Mashed chickpea salad sandwich is a healthy vegetarian sandwich that is a little similar to a tuna sandwich and has lots of protein from the chickpeas (garbanzo beans), making it a perfect lunchtime option for vegetarians and vegans, or anyone who likes tuna salad, chicken salad or egg salad sandwiches and looking for an alternative. 1 (15 ounce) can low-sodium chickpeas, rinsed, Back to Mashed Chickpea Salad with Dill & Capers, © 2020 EatingWell.com is part of the Allrecipes Food Group. Cheesy Garlic Parmesan Spinach Spaghetti Squash, Cheesy Buffalo Chicken Spaghetti Squash Bowls, Parmesan Pesto Spaghetti Squash with Shrimp, Cheesy Pesto Chicken and Veggie Stuffed Spaghetti Squash, Honey Roasted Butternut Squash with Cranberries and Feta, Broccoli Cauliflower Brussels Sprout Gratin, One-Pot Orzo Pasta with Garlic, Parmesan, and Mushrooms, Healthy One-Pot Enchilada Pasta – Vegetarian + Gluten-Free, One-Pot Spiralized Zucchini Noodle Miso Soup, Cranberry Quinoa Salad with Candied Walnuts. Mashed chickpeas, piles of veggies, and a mayo free creamy base make this vegan mashed chickpea salad sandwich the perfect all in one recipe! Or just enjoy it … Garbanzo beans: Like I said above, do yourself a favor and stock your pantry with cans of garbanzo beans. When you’ve got nothing left in your fridge, you’ll be so thankful you have a trusty can of garbanzos. On toast, on salad, in lettuce wraps, on crackers, etc. In your food processor, add ½ cup of the chickpeas (the other half is for later), the capers, mustard, turmeric, cumin, olive oil and vinegar. Double the recipe and refrigerate to have on hand throughout the week. Smash them using a potato masher or a … I could eat this every day! Add celery, mayonnaise, dill, scallion, capers, lemon juice and pepper; stir until well coated. It makes an excellent little make ahead lunch option. It has the flavors of an egg salad sandwich, but with chickpeas instead. I typically use a combination of mustard and mayo for my mashed chickpea salad but you can also use vegan mayo or hummus to keep things entirely plant based an vegan-friendly. You can also make it into a light lunch by adding a handful of arugula to enjoy it as a green salad. Consider me your guide to all things veggie! Add chickpeas to a mixing bowl and lightly mash with a fork for texture. Smashed chickpea salad is so good you can eat it with a spoon or on a salad. fresh juice from 1/2 of … Pile high on bread with all your sandwich fixings or enjoy as a wrap, with crackers, on a salad, or simply dive into the bowl spoon-first – anything goes! help from healthy freezer and pantry staples. In a medium sized bowl, mash the chickpeas with a fork. Chop very small: onions, red pepper, carrot, celery (optional), basil, cilantro. Mashed Chickpea salad. Eat the salad as you wish! I love how easy it is to customize too. 1/4 red onion, finely chopped (vegan or regular) plus any extra to taste, Cheesy Chicken and Broccoli Stuffed Peppers, Pesto Pasta with Roasted Butternut Squash and Kale. Smashed chickpea salad is so good you can eat it with a spoon or on a salad. And watch videos demonstrating recipe prep and cooking techniques. Pack it in a bento box with crackers, veggies + dip, fresh fruit, and/or cheese for a balanced meal. Over the years I’ve done a Cranberry Pecan Chickpea Salad, a super fun Buffalo Chickpea Salad, and even a Tomato Basil Chickpea Salad. For the sandwich simply layer Mashed Chickpea Salad, tomato, lettuce and any other ingredients you would like between two pieces of bread! Print Recipe Pin Recipe. Ingredients in Mediterranean Mashed Chickpea Salad. 2–3heaping tablespoons of dijon, more as needed (I used a mix of spicy dijon with stone-ground) 1/2 teaspoonminced garlic. INGREDIENTS. January 24, 2009 at 1:26 pm Reply; Ingredients in Mediterranean Mashed Chickpea Salad. So happy to hear it, Gina! Blend until smooth and creamy. Nov 15, 2019 - This mashed chickpea vegan tuna salad is a vegan take on the classic tuna salad. No forks or spoons required, just easy-to-pick-up … Enjoy on its own or in a sandwich! Mix the remaining ingredients in a bowl and season with salt and pepper to taste. Another fun way of serving it is as a spread for crackers. The ingredients include: mashed chickpeas, diced honeycrisp apples (my favorite apple! Mash up the chickpeas, chop a few … 3 65 Super Easy Finger Foods to Make for Any Party From chips and dip to one-bite apps, finger foods are the perfect way to kick off a party. The brands and content featured represent what I personally support; all opinions are my own. Sweet-tart sliced grapes and crunchy sunflower seeds … To make ahead: Cover and refrigerate for up to 4 days. Simply adjust as needed based on extras and swaps! Drain and rinse your chickpeas and add them to a large bowl. It’s also stellar in sandwich form as well as deli salad style, scooped on top a bed of leafy greens and veggies. The great mashed chickpea salad, works well in lettuce wraps, served on a bed of leafy greens or scooped up with sliced colored bell peppers, cucumbers, celery, etc. Ingredients. To store, cover with plastic wrap directly over the surface of the salad and refrigerate the leftover portion. 2 tablespoons celery, finely chopped. Drain the can of chickpeas, reserving the juice. I made this with regular mayo so it was just vegetarian and not vegan but it was delicious nonetheless. You can also make it into a light lunch by adding a handful of arugula to enjoy it as a green salad. Mash up the chickpeas, chop a few … Serve with toasted bread, on crackers, wraps, or on top of a basic leafy green salad. This Chickpea Salad Sandwich is the vegan version of a classic. Chop into small pieces and put into a large bowl. You can also use a hand blender for this step. Whether you are a vegan, vegetarian, or just looking to try a delicious meatless lunch, this recipe is a great one! https://www.cookinglight.com/recipes/smashed-chickpea-salad-toasts Store in a covered container for up to two days. You could also skip the arm workout and use a food processor for easy mashed chickpeas. Fold in sliced almonds (or nuts/seeds of choice) and basil (as much or as little as you’d like) then … Sometimes you want a chickpea salad … Finely chop the celery, carrot, bell pepper and onion and add to the bowl with the chickpeas. For the sandwich simply layer Mashed Chickpea Salad, tomato, lettuce and any other ingredients you would like between two pieces of bread! This delicious vegetarian Mashed Chickpea Salad is fantastic on crackers, piled high on sandwich bread, and even as a salad topper! Mashed Chickpea Salad--A savory, sweet, veggie filled salad, perfect for lunch or for just snacking during the week! This delicious smashed chickpea “chicken” salad has become such a favorite of ours over the years and it is so easy to make. this link is to an external site that may or may not meet accessibility guidelines. Find out with our free weekly recipe newsletter! It’s bright, flavorful and our creamy maple-dijon tahini dressing really ties it all together. A little reminiscent of both tuna salad and egg salad, this combo of coarsely mashed chickpeas, mayo, pickles, celery, and onion is all at once creamy, crunchy, and toothsome. Chickpea … You can also use a food processor, if you … 1 – 2 tablespoons diced pickles or relish (sweet or dill) ¼ cup cup vegan mayo. Admittedly, that probably doesn’t sound too appetising if you’re here looking for a vegan/veggie friendly … This time around I went with scallions, celery, and carrot. Garbanzo beans: Like I said above, do yourself a favor and stock your pantry with cans of garbanzo beans. Store-bought veggie burgers simply don't do the meal justice. I think I’ll forgo the bread this time around. Helloooooooooo 10 minute miracle, I'm in love with you! This easy smashed chickpea salad can be eaten as a sandwich or served on greens, rice cakes, toast, or … Mashed chickpea salad sandwich is a healthy vegetarian sandwich that is a little similar to a tuna sandwich and has lots of protein from the chickpeas (garbanzo beans), making it a perfect lunchtime option for vegetarians and vegans, or anyone who likes tuna salad, chicken salad or egg salad sandwiches and looking for an alternative. Stir well to coat. If you click and/or make a purchase through certain links on the site (or any related social media platforms), PeasandCrayons.com may make a commission from that click and/or purchase. Mashed Chickpea & Dill Sandwich Recipe PDF Vegan, gluten-free, nut-free, soy-free. Mashed Chickpea Salad--A savory, sweet, veggie filled salad, perfect for lunch or for just snacking during the week! Mashed Chickpea Salad Mashed Vegan Chickpea Salad is the easiest plant-based lunch you'll ever make with 5 ingredients in 5 minutes! Rinse and drain the can of chickpeas, add them to a large bowl. This post is sponsored by the American Dairy … No forks or spoons required, just easy-to-pick-up … This Chickpea Salad Sandwich is the vegan version of a classic. This 5-Minute Healthy Mashed Avocado & Chickpea Salad is the perfect healthy lunch or dinner! Save my name, email, and website in this browser for the next time I comment. You can also mix and match the veggies added. @AskMichele. Print Recipe Pin Recipe Prep Time 15 mins As … Sometimes you want a chickpea salad … Mash with a potato masher until texture appears flaked, almost like tuna salad. It has the flavors of an egg salad … But if you wrap it in a tortilla, then you can fill the wraps with tangy pickles, crisp shreds of … It's a plant-based powerhouse of flavor and protein. 186 calories; protein 4.9g 10% DV; carbohydrates 16.1g 5% DV; dietary fiber 4.5g 18% DV; sugars 2.9g; fat 11.7g 18% DV; saturated fat 1.1g 6% DV; vitamin a iu 92.7IU 2% DV; vitamin c 2.1mg 4% DV; folate 33.6mcg 8% DV; calcium 36mg 4% DV; iron 0.8mg 4% DV; magnesium 18.5mg 7% DV; potassium 109.8mg 3% DV; sodium 262mg 11% DV. Only 101 calories per serving! Dried cherries, pecans, nutmeg and yogurt make this delicious. I can’t wait to see what you whip up! Place the … Learn how to ace hot chocolate charcuterie boards! What are the ingredients in this vegan chickpea salad? Smashed chickpea salad Smashed chickpea salad is light, lemony, creamy and crunchy, and is perfect for a delicious vegetarian lunch! Fold in sliced almonds (or nuts/seeds of choice) and basil (as much or as little as you’d like) then adjust any ingredients to taste. … Swiss and salami have had their day. Spooky Snacks and Healthy Halloween Treats! Pour the chickpeas into a colander and rinse them under cold running water. ), dried cherries, toasted pecans, celery, parsley and green onion. A twist on my original Mashed Chickpea Salad which is on the sweeter side, this creation is the opposite of sweet and is all things savory and salty instead!. We like serving it as an open-faced tartine or toast, but you can also sandwich it between two bread slices or serve it with whole-grain crackers. Smashed chickpea salad is light, lemony, creamy and crunchy, and is perfect for a delicious vegetarian lunch! Admittedly, that probably doesn’t sound too appetising if you’re here looking for a vegan/veggie friendly … I've used the same flavors in a Tofu Salad, which is … It's the perfect substitute for egg salad or chicken salad. Add more dijon mustard or hummus for a creamier texture. 1/3of a small apple, chopped small. Thanks for the great recipe. 21 Chickpea Recipes to Make with a Can of Garbanzo Beans, Creamy Tomato Soup with Crispy Parmesan Chickpeas. A great recipe for those trying to create a healthy lifestyle and create a healthier eating philosophy for themselves. Creamy, hearty, delicious, filling, VEGAN and totally YUMMMM, this Smashed Chickpea … They tend to be dry … Only 101 calories per serving! You can grate the carrot or use a food processor to do the grating, or just chop it small. Sometimes I'll add a little extra mayo or even extra veggies/spices to the mix. You can grate the carrot or use a food processor to do the grating, or just chop it small. It was delicious! Trying now! This smashed chickpea salad is a cross between a tuna salad and an egg salad. 3 65 Super Easy Finger Foods to Make for Any Party From chips and dip to one-bite apps, finger foods are the perfect way to kick off a party. It's … This easy smashed chickpea salad can be eaten as a sandwich or served on greens, rice cakes, toast, or eaten as a dip with crackers or veggies! Garbanzo beans: Like I said above, do yourself a favor and stock your pantry with cans of garbanzo beans. Drain well. Discard the skins; transfer the chickpeas to a medium bowl. Mix the remaining ingredients in a bowl and season with salt and pepper to taste. Why is this mashed chickpea salad wrap so good. The lemon juice prevents browning in the avocados and the taste only gets better as the flavors meld in the refrigerator. This stays great in … Leave some love in the comment form below or tag your photos with @peasandcrayons on Instagram so I can happy dance over your creation! Fresh herbs, cool mayo, and creamy mashed chickpeas have the perfect trifecta of flavors and textures. Mash the chickpeas with a fork. Mashed Chickpea Tabouleh Salad Ready in about 10 minutes, this vegan mashed chickpea tabouleh salad makes the perfect quick and easy meal. It's the perfect plant based lunch for school, work, or a trip to the beach. Finely chop the celery, carrot, bell pepper and onion and add to the bowl with the chickpeas. Have fun with it and let your taste buds be your guide! If you get a chance to try this mashed chickpea salad, let me know! Put almonds, carrots, celery, pickles and dill into a food processor. https://www.cedarsfoods.com/mashed-chickpea-salad-wrap-recipe It's … Mashed chickpea salad recipe Weekday lunches are easy with a container of creamy, flavorful mashed chickpea salad in the fridge. 4 slices of whole wheat bread, toasted (GF if desired) 1.5 cups (250 g) cooked chickpeas* 1/4 cup (60 ml) vegan mayo** 1/2 bell pepper, finely chopped. … I have no problem eating this mashed chickpea salad straight out of the bowl when the craving strikes, haha! Crunchy and savory. 1/2 cupkale, de-stemmed and torn into small pieces. This delicious vegetarian Mashed Chickpea Salad is fantastic on crackers, sandwich bread, and even as a salad topper! Nutrition facts below are an estimate provided for the mashed chickpea salad by an online nutrition calculator. When you’ve got nothing left in your fridge, you’ll be so thankful you have a trusty can of garbanzos. Red bell pepper, sprouts, pickles, and onion also make tasty additions. Get Tuscan Mashed Chickpeas Recipe from Food Network You can also find 1000s of Food Network's best recipes from top chefs, shows and experts. All options are delicious! * Percent Daily Values are based on a 2000 calorie diet. Whip it up in 10 minutes flat! Yield: 3-4 sandwiches Prep Time: 10 min Total Time: 10 min. Then add sunflower seeds, … Next add the chickpeas into … Add chopped onion, cucumber, carrot, tomato, salt, and lime juice. Chickpea salad is spreadable for … Smash them using a potato masher … On its own, it's great to serve alongside a sandwich or veggie burger in place of potato salad or coleslaw. Then add sunflower seeds, mayo, mustard, maple syrup, red onion, dill, salt, and pepper and mix with a spoon. Chickpea Vegan Tuna Salad This mashed chickpea vegan tuna salad is a vegetarian take on the classic tuna salad. Chickpea Vegan Tuna Salad This mashed chickpea vegan tuna salad is a vegetarian take on the classic tuna salad. Mashed Vegan Chickpea Salad is the easiest plant-based lunch you'll ever make with 5 ingredients in 5 minutes! It's the perfect plant based lunch for school, work, or a trip to the beach. Chickpea burgers. It'll be fun, painless, and pretty darn delicious as I teach you to plan your meals around fresh, seasonal produce with a little Ingredients in Mediterranean Mashed Chickpea Salad. 4.97 from 26 votes. 3-4 days in the refrigerator so make some for now, or for later! On its own, it's great to serve alongside a sandwich or veggie burger in place of potato salad or coleslaw. Leftover chickpea salad is great for meal prep because it keeps really well in the refrigerator for a couple of days. Enjoy on its own or in a sandwich! Your email address will not be published. Delicious alone or piled high on multigrain with … Hellooooo versatility! A deliciously easy & healthy plant based lunch with chopped veggies, apples, kale and more. This creamy yet light vegan salad is full of bright, herby goodness. 1 tablespoon dijon. The best part? Mashed Chickpea Salad with Dill & Capers Recipe | EatingWell Fold the towel over and gently rub the chickpeas to release any loose skins. Sounds delicious and nutritious. This post is sponsored by the American Dairy Association Mideast. Info. Trim ends and finely mince celery. This recipe will be great for approx. 1/4 cupred onion, chopped small. Find my complete terms and privacy policy here. This recipe was originally published on … I was wondering what I can make with this can of chickpeas. Add prepped veggies to the bowl with chickpeas, then add mayo, dijon, yellow mustard, dill, salt, and pepper. Apr 3, 2016 - Vegan and Gluten Free Mashed Chickpea Salad. All Right Reserved. Fresh herbs, cool mayo, and creamy mashed chickpeas have the perfect trifecta of flavors and textures. Offers may be subject to change without notice. Add more dijon mustard or hummus for a creamier texture. Peel and grate carrot, then roughly chop to evenly distrubuite bits of tasty carrot throughout the salad. Vegan Chickpea Salad Sandwich. EatingWell may receive compensation for some links to products and services on this website. … Chop scallions. 1 can (14oz) chickpeas, drained and rinsed (or 1 ½ cup fresh cooked) 3 tablespoons red onion, finely diced. Smashed Chickpea Avocado Sandwich -VEGAN, FAST and Healthy and oh sooooo satisfying! When you’ve got nothing left in your fridge, you’ll be so thankful you have a trusty can of garbanzos. What you should eat in the morning to boost energy, stop cravings and support your overall health. This recipe features sliced almonds but I have also made this chickpea salad with chopped walnuts, pecans, and even sunflower seeds. Add all other Mashed Chickpea Salad ingredients to the bowl and mix well. Make the Smashed Chickpea Salad: Place chickpeas in a medium sized mixing bowl and use a potato masher or fork to lightly mash the chickpeas (gently mash to keep some of the chickpea … xo. Smashed Chickpea Avocado Salad Sandwich is the perfect healthy lunch or dinner! Mashed Chickpea Salad with Dill & Capers 1. 1/4 cup Add chickpeas to a mixing bowl and lightly mash with a fork for texture. How to Make Vegan Smashed Chickpea Salad Sandwiches First, you need to rinse and drain the can of chickpeas, and then add them to a large bowl. This smashed chickpea salad is a cross between a tuna salad and an egg salad. Baked Seafood Dip with Crab, Shrimp, and Veggies! It's the perfect substitute for egg salad or chicken salad. Pulse until mixture appears chopped/flaked. Something downright magical happens when you fork mash (or food processor chop) chickpeas, veggies, spices, mustard, and mayo together. Place chickpeas in a clean kitchen towel. And of course, it’s also a great sandwich filler. This autumn smashed chickpea salad is perfect for make ahead lunches! Use of this site constitutes acceptance of our, Trader Joe’s Just Spilled Details About 9 Products Coming to Stores This Holiday Season, Hot Cocoa “Charcuterie” Boards Are Our Favorite New Holiday Trend, Nutrition A twist on my original Mashed Chickpea Salad which is on the sweeter side, this creation is the opposite of sweet and is all things savory and salty instead!. Eat it on a salad or in a wrap. Greek yogurt and mashed avocado can also make a pretty tasty swap for the mayonnaise if desired. 2 tablespoonsfresh cilantro. PeasandCrayons.com participates in select affiliate advertising programs. finely chopped fermented pickles (2 to 3 pickles), such as Bubbies Your email address will not be published. Add all other Mashed Chickpea Salad ingredients to the bowl and mix well.